Starting a Prenatal Exercise Program
Becoming fit during pregnancy requires safe, regular, sustained, moderate exercise -- now is not the time to embark on a new sport or engage in strenuous workouts. Even if you have never exercised regularly before, you can safely begin a workout program during pregnancy.
The safest and most productive activities during pregnancy (especially for the woman exercising for the first time) are swimming and walking. These exercises are best because they can usually be continued until almost the day of delivery, and they carry little risk of injury that would prevent further exercising. Talk with your doctor about how much exercise you can safely perform. Then all you need before beginning is a sound exercise program and appropriate clothing.
Continuting Your Current Program
Most health care providers agree that if you are already regularly engaged in a sport or an exercise program when you become pregnant, you can continue it during pregnancy. Depending on the activity, you may need to modify, slow down, or change activities due to fatigue in early pregnancy or due to added weight and the normal softening of joint ligaments as your pregnancy advances.
Your body is your best guide and usually responds with pain or fatigue if an activity becomes inappropriate. Pay attention to these signals. Be especially aware of your lower back, hip joints, and pelvis-they are your most vulnerable areas.
General Exercise Guidelines
The safest and most productive activities during pregnancy (especially for the woman exercising for the first time) are swimming and walking. These exercises are best because they can usually be continued until almost the day of delivery, and they carry little risk of injury that would prevent further exercising. Talk with your doctor about how much exercise you can safely perform. Then all you need before beginning is a sound exercise program and appropriate clothing.
Continuting Your Current Program
Most health care providers agree that if you are already regularly engaged in a sport or an exercise program when you become pregnant, you can continue it during pregnancy. Depending on the activity, you may need to modify, slow down, or change activities due to fatigue in early pregnancy or due to added weight and the normal softening of joint ligaments as your pregnancy advances.
Your body is your best guide and usually responds with pain or fatigue if an activity becomes inappropriate. Pay attention to these signals. Be especially aware of your lower back, hip joints, and pelvis-they are your most vulnerable areas.
 ©2006 Publications International, Inc. Be sensitive to any sensations of pain or fatigue when exercising, which mean you need to stop or modify the exercise. |
- Exercise regularly. You can't make up for lost time, and you shouldn't push too hard to catch up. Plan ahead and take this special time for yourself without fail. Make exercise a habit! (Remember The Half- Life of Exercise Theory: When more than two and a half days elapse between exercise sessions for the same muscle group, you lose the benefits of the first exercise session!)
- Stop if you feel pain. Modify your exercise program if necessary or substitute other forms of exercise. Check with your physician before resuming your program, but do so right away -- don't waste precious time.
- Finish eating at least 1 to 11/2 hours before working out. Otherwise, you may experience burping, belching, or abdominal discomfort as a consequence of exercising on a full stomach.
- Drink water before, during, and after your work -- out -- even if you aren't thirsty. It's very important to replace the liquids lost through exertion. Without sufficient fluid, your body becomes slow to react and easily fatigued. And it's best to drink four to eight ounces frequently, rather than taking one long drink.
- Don't go on a calorie-restriction diet during pregnancy. This is very dangerous for your baby. Eat a nutritious, balanced diet.
To learn more about the topics covered in this article, try the following links:
- Prenatal Vitamins will tell you everything you need to know about these pills commonly prescribed to expectant mothers and how they affect both mom and the baby.
- To learn about what types and quantities of foods to eat while pregnant, try Pregnancy Nutrition Guidelines.
- To find out more about pregnancy in general, read How Pregnancy Works.
- To find out more about other prenatal procedures, go to How Prenatal Testing Works.
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
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